Monday, July 13, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 10 PM – 5:30 AM (7.5 hrs)
Bodyweight: 150.0  lbs

Supplements: Now Probiotic Defense (1 am, 1 pm), Wobenzym Plus (2 am, 2 pm), ATP Mechanix Pre (am) and Post-Workout (before bed), Fish Oil (2.4g), Creatine (~2g)
Caffeine: Y

Caloric Intake (cals): 1734
Protein (g): 153
Carbs (g): 165
Fat (g): 51

Water Intake:  ~15 cups

Stress (1-10): 2


Egoscue: Y

Walking: Walked to Swami’s and back via streets (~2.65 miles, 171 cals)

Lifting: Shoulders and Abs

A. Strict Press – 3 x 5-8 reps (double progression)

83#; 5-4-3 (I think the weights are lighter in PB)

***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.

***Muscular Development and Conditioning groups split after part A today

B. Choose one of the following 2 options:

1. Push Press – 5 x 3 (increasing weight to top triple)
2. Hang Muscle-Snatch – Reps 15-12-10-8

HMS; went 43-53-63-78 (broke into set of 5-3)

C. Alternating DB Front Raises – 3 x 10-12 reps (same weight)
***SUPERSET each set with Wide-Grip Upright rows x 10-12 reps
Rest 2 min

1st set I went 8#/hand (12) and 33# (12) on the rows; 2nd-3rd sets went 10#/hand (12) and 38# on the rows (12)

D. 2 Rounds:

25 Band Pull-Aparts
25 Face Pulls
15 Lateral Raises (light weight, strict form)
Rest 1 min

used 5#’s/hand on the lateral raises

E. Accumulate 40-50 reps of each movement in any way you desire, AS FAST AS POSSIBLE:

Lying Leg Raises (add weight with DB b/w feet if needed)
Sit-ups (add weight as desired)
Oblique Movement of choice (Hanging knee raises or lying side crunches, or Russian Twists)

did 50 reps of each

Lifting Session Calories Burned: 253

Cardio: None

Cardio Session Calories Burned: None

Overall Energy throughout the Day:

Energy was good today!

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